BodyBalance365

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BodyBalance365

As a holistic nutritionist, wellness expert and health coach, I help individuals and their family members make simple changes to improve their health.

Nutrition and wellness counselor

02/03/2026

Getting your kids to try new foods can be a real challenge. I find they are wayyy more receptive to trying a recipe when they are the ones making it! 🧑‍🍳

This simple menu of Honey Glazed Chicken Bites, roasted broccoli, and brown rice was ready in 30 minutes (gotta love a rice cooker!), and is always a big hit with my young chefs. And what a treat for mom and dad. 😋

HONEY GLAZED CHICKEN BITES
2 teaspoons extra-virgin olive oil
1 ½ pounds boneless, organic skinless chicken breasts, cut into strips (about ½ inch)
Salt and black pepper
3 tablespoons honey
3 tablespoons low-sodium soy sauce
3 cloves garlic, minced
¼ teaspoon red pepper flakes (optional)
Heat olive oil in a large skillet over medium-high heat.
Lightly season the cubed chicken with salt and pepper. (Go easy because of soy sauce)
Add the chicken to the skillet and brown on one side, about 3-4 minutes.
Meanwhile, make the glaze. Whisk the honey, soy sauce, garlic and red pepper flakes, if using, in a small bowl until well combined.
Add the sauce to the pan and toss to coat the chicken pieces. Cook until chicken is cooked through, 4-5 more minutes.
Serve over rice with broccoli or mixed vegetables.

01/31/2026

People often tell me they “never sit down to eat” — they just “graze” throughout the day. A handful of nuts here, an apple there, a slice of cheese between calls. Here is why I don’t love grazing...nibbling during the day causes a constant insulin release, which results in blood sugar fluctuations. ❌ The releasing of insulin cues your body to store fat (no bueno), and the fluctuating blood sugar levels are bad for your metabolism. Finally, your digestive system needs time between meals to digest your food and give your stomach lining a break. ✅

I always say, it’s not just what you eat, it’s HOW you eat — eating a rice cake with peanut butter while unloading the dishwasher is distracted eating. Pull together a salad or leftovers, sit down, close your laptop and enjoy your food. You deserve a break. 😊

01/26/2026

Few vegetable recipes can go from package-to-plate in under 3 minutes, making spinach a staple side dish in my kitchen. While spinach is an excellent source of protein, fiber, vitamins A, C, and E, raw spinach is high in oxalic acid which prevents the absorption of calcium and iron. Kale or broccoli is a better source for those two minerals.

Heat a sauté pan with a little EVOO, add washed spinach, and a sprinkle of pink Himalayan salt. Toss with tongs for a couple minutes and voila! Your side dish is ready. Optional to add a squeeze of lemon, aged balsamic vinegar or crumbled feta cheese. 😋

01/24/2026

Essential amino acids are the building blocks of protein. Your body cannot make them, and relies on food to get them. They regulate our mood, help combat stress, boost our immune system, and support muscle recovery. Super important! ✅

Tryptophan and Tyrosine are two key amino acids you can get from chicken, turkey, cottage cheese, nuts and seeds, salmon, avocados, and bananas.

Should you supplement? 🤔 If you are feeling stressed or anxious, crave sugar, have low energy and fatigue, you are probably deficient and should focus on having more protein at your meals. It is the easiest way to increase your essential amino acids. Scrambled eggs with cottage cheese and avocado is a perfect breakfast to boost your mood and energy, and ramp up your amino acid levels. Yum! 🥑

01/21/2026

As a die hard smoothie fan, I’m hitting pause until it warms up enough to hold one in my hand! 🥶 A hot breakfast on a cold morning is a reason to get out of bed — and with limited time, you can make it the night before and just heat it up before you head out the door. ✅

Baked Oats with Apples and Cinnamon
- 1/3 cup oats
- 1/2 banana
- 1/2 cup almond milk
- 1 Tosp chopped apples
- 1/2 tsp cinnamon
- 1 tsp baking soda
- 1/4 tsp vanilla and salt
Preheat oven to 350. Mix the ingredients in a ramekin dish and cook for 20 minutes. Enjoy!

01/20/2026

These types of snacks make me crazy! 😣 People have a false “sense of security” when they buy them — thinking they are getting a healthy, high protein snack — so they eat more of them. This cookie has 450 calories, 74g carbs, and 22g sugar — and several mysterious additives despite the “non GMO” brag on the package. Hardly a nutritious, high protein snack, like hard boiled eggs, nuts or hummus.

A highly processed food with added protein is NOT a healthy choice. We are too smart to fall for that! 🤔

01/17/2026

I know we all like to multi-task: folding laundry while calling a friend, cooking dinner while listening to a podcast, etc. And that’s not a bad thing! But just don’t do it when you are eating. Here’s are the reasons why.

01/15/2026

My SIL’s menu — yum!

01/13/2026

Keep it simple! Teryaki salmon cooks in under 10 minutes in the air fryer. You can add cherry tomatoes — for a healthy dose of lycopene and Vitamin C — to boost your immune system. ✅ And make brown rice in a rice cooker for a truly “hands off” cooking experience…and minimal clean up! 😉

Teriyaki salmon
4, 6 oz. fillets of salmon
¼ cup low sodium tamari
¼ cup of balsamic vinegar
½ a lime
1 tablespoon of honey
3 Tbsp EVOO
freshly ground black pepper
Heat air fryer to 400 and cook salmon and tomatoes for 8-10 mins.

01/08/2026

The new food pyramid has dropped — here are my big takeaways:

Prioritizing protein and “healthy” fats is always a good thing! Protein recs have gone from .8g per kg to 1.2-1.6kg, so if you weigh 150 lbs, you should eat 81-108g protein daily. (I still find that a bit low BUT a big improvement!) ✅

Limiting UPF’s (ultra processed foods), refined carbs, added sugar, and sugar sweetened beverages is a home run, but we still need to make whole, unprocessed foods more available. ✅

Reducing alcohol for “better health” is great advice, but I found it a bit vague. Guidelines are easier for people to follow. 🤔

I found too much emphasis on red meat and dairy. I am okay with some saturated fat (I have no beef with butter), but I recommend cooking with EVOO and avocado oil, not beef tallow. 👎

I like the 5 servings of fruits and veggies (tho TBH I tell people to eat 6-8). I also preferred the My Plate visual where 1/2 the plate is plants — the message is impossible to miss! ⭐️

Revamping school lunch programs will be amazing — to me, feeding our kids healthy meals at school is the biggest priority for the Dept of HSS. It could not get any worse! 😣

Finally, no mention of drinking water, but cutting sugary drinks is a win/win! What are your thoughts?

01/05/2026

Finding great workout classes on vacation is always a challenge…ok, I admit I have really high standards! 😉Luckily I found Barre Envy in Delray — they have so many class choices (cardio barre, classic sculpt and express barre among others), and great instructors. Owner Ashley Treadaway runs an amazing studio — she radiates incredible energy and even if she’s teaching her 3rd class in a row, she does not slow down. Love that! 💕

01/02/2026

Common Traps with Goal Setting:
1. Setting too many!
2. Making them impossible to maintain
3. Choosing things that don’t resonate for you

Let’s set some intentions together for 2026 — ones that will serve you long after this year wraps up. And ones that make you excited and eager to follow through with them. No punishing resolutions please! Just an opportunity to make positive changes. ⭐️

Address

Harrison, NY
10528

Telephone

+19179211568

Website

http://BodyBalance365.com/

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